What makes an athlete successful? Is it the new shoes? Is it a fancy watch? The not so secret weapon of all great athletes is the power plate. For young athletes, understanding how to properly fuel your body is more valuable than anything you can buy.
Think of your body as a car. Cars need fuel to operate. Putting low quality fuel into a fancy sports car won’t make it win races, and putting low quality food into your body won’t make you reach your goals either. Providing both quality and quantity fuel is extremely important for maintaining performance in sports, recovering from hard practices and even optimizing your academic performance.
If you are a new athlete, it is important to recognize the changes in the type and amount of food that your body needs. When I started running seriously, I didn’t realize how much more food I needed to stay healthy and fueled! Underfueling is not always intentional, which is why it is so important to listen to your body’s signals and consciously eat quality meals consistently throughout the day.
According to a study in the Journal of the American College of Nutrition, 60 percent of girls, compared to 30 percent of boys, meet criteria for low energy availability. Insufficient nutrition is an issue that disproportionately affects female athletes and endurance athletes due to the high energy expenditure that our bodies undergo, as well as unrealistic body standards that may be present within individual sports.
Carbohydrates, a vital macronutrient, help to replenish long-term energy stores. Our bodies convert carbs into muscle fuel, AKA glycogen. Calcium is a nutrient that is especially important for young female athletes. It helps to promote bone strength and density. Interestingly, calcium also acts as a buffer in the bloodstream, regulating blood pH levels. Blood pH levels can become disrupted for athletes through excessive water loss (sweating). Iron is a mineral that transports oxygen throughout the body. The monthly loss of blood through menstruation can put some female athletes at a risk for iron deficiencies such as anemia, which is why it is vital to eat lots of iron rich foods. For athletes who don’t eat meat, iron can be hard to fit into daily meals. Iron supplements are widely available and useful.
Finally, we need to talk about hydration. Water is arguably the most overlooked yet important nutrient. Even slight dehydration can lead to performance dips, headaches and exhaustion. Carry a water bottle and make sure to drink throughout the day! This is not to say that water is the only acceptable beverage, but remember to rehydrate after having highly caffeinated or sugary drinks.
By eating and drinking thoughtfully, you will notice the benefits of being adequately fueled. Maximizing muscle growth, recovery aid and replenishing glycogen stores are all factors that allow you to achieve athletic excellence.